The key to all-over fitness that lasts is … behind you!
Why build a better bum? Of course, looking good in denim cut-offs is important, but apparently there’s more to it. Trainer, Instagram sensation and author of e Vertue Method (from R260 at Takealot) Shona Vertue believes the secret to all-over fitness lies in your glutes, and keeping them strong and activated. ‘e gluteal family and hamstrings all play a huge role in maintaining the health of your lower back and knees,’ says Vertue. Her online training programme, the Vertue Method, combines kettlebells, circuits, yoga, gymnastics and meditation. Try the taster below, doing set one (step 1-3) three times, before moving on to set two (step 4-5) and doing it three times. Perky, peachy posterior: sorted.
STEP 1 Glute march TARGETS Thighs, glutes
1 Rest your shoulder blades on a bench, head on the seat.
2 With feet hip-width apart, knees bent at 90° and feet on the ground, lift hips as high as your shoulders.
3 Raise your right leg, then lower it back down.
4 Repeat with your left leg, squeezing your glutes hard. Keep your supporting heel on the floor.
5 Repeat for 60 seconds, you good little soldier.
STEP 2 Alternating step-back lunges TARGETS Inner thighs, hamstrings, glutes
1 Begin in a standing position with feet hip-width apart, hands on hips.
2 Step your left leg back into a long lunge. Avoid lifting the heel of your front leg off the floor. Return to the starting position.
3 Repeat on the right – keep your lower belly pulled in.
4 Keep going for 60 seconds.
STEP 4 Single-leg glute bridge TARGETS Obliques, hamstrings, glutes
1 Lie on your back, knees bent, your feet on the floor, hip-width apart.
2 Lift the balls of your feet so that your heels dig into the floor, then lift your hips off the floor and raise one leg towards your chest.
3 Lower hips to the floor, then drive through the heel to push your knee upwards. Repeat for 30 seconds, then change sides.
STEP 3 Alternating lateral lunges TARGETS Glutes, quads
1 Stand with your feet hip-width apart and step your right leg out in a side lunge, bending the knee while keeping the left leg straight. 2 Push hips back as you lunge. 3 Drive through the right heel to return to the starting position before repeating on the left side.
4 Keep going from left to right for 60 seconds. Just think of your bum in those bikini bottoms.
STEP 5 Side-lying hip raises TARGETS Biceps, obliques, glutes
1 Lie on your side, bottom leg bent at 45°. Ensure your bottom heel’s in line with your hips. 2 Lift your top leg off the floor. 3 Distribute some of your weight onto your bottom arm, bend the elbow and lean into your forearm. 4 Using your glutes, raise hips, then return them to the floor. Repeat. 5 Keep going for 30 seconds, then switch sides. You’ve bossed it!